Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Grapefruit	7%	3%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Grapefruit	Recommended Dietary Allowance
Energy	81% 2350kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	24.7% 32g	130g per day for Men 19-50 years
Sugars	17% 12.3g	38.2% 27.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	142% 79.6g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 929μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Grapefruit	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	212% 17mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	2.07% 0.048mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	646% 4521mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.75% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Grapefruit:

• Oil Roasted Sunflower Seed Kernels have 8.9 times more Vitamin B1, 14 times more Vitamin B2, 16.5 times more Vitamin B3, 24.5 times more Vitamin B5, 18.9 times more Vitamin B6, 23.4 times more Vitamin B9, 279.5 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• While Raw Grapefruit contains more Vitamin A and 31.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Grapefruit:

• Oil Roasted Sunflower Seed Kernels have 7.3 times more Calcium, 38.4 times more Copper, 47.6 times more Iron, 15.9 times more Magnesium, 173.3 times more Manganese, 142.4 times more Phosphorus, 3.5 times more Potassium, 260.7 times more Selenium and 74.4 times more Zinc than Raw Grapefruit.
• While Raw Grapefruit contains 59 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 18.5 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, 16.2 times more Omega 3, 1800.4 times more Omega 6, 2.8 times more Carbohydrate, 9.6 times more Fiber and 31.8 times more Protein than Raw Grapefruit.
• While Raw Grapefruit contains 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Grapefruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.